Discover the perfect Falafel recipe for making crispy, golden-brown balls from ground chickpeas or fava beans. This classic Middle Eastern dish is ideal for serving in pita bread with fresh salad and savory sauces. Learn how to achieve the perfect texture and flavor with our easy-to-follow instructions.

Ingredients:

- 1 cup dried chickpeas (or fava beans)

- 1 small onion, chopped

- 2 cloves garlic, minced

- 1 cup fresh parsley, chopped

- 1 cup fresh cilantro, chopped

- 1 teaspoon ground cumin

- 1 teaspoon ground coriander

- 1/2 teaspoon baking powder

- 1 teaspoon salt

- 1/2 teaspoon black pepper

- 1/4 teaspoon cayenne pepper (optional)

- 2-3 tablespoons all-purpose flour (if needed)

- Vegetable oil for frying

Instructions:

Soak Chickpeas:

  - Place the dried chickpeas in a bowl and cover with water. Soak overnight, or for at least 8 hours. Drain and rinse.

Prepare Falafel Mixture:

  - In a food processor, combine the soaked chickpeas, onion, garlic, parsley, and cilantro. Process until finely ground but not pureed. Scrape down the sides as needed.

Season and Mix:

  - Add cumin, coriander, baking powder, salt, black pepper, and cayenne pepper (if using). Pulse a few more times to combine. If the mixture is too wet, add a tablespoon or two of flour to help bind it.

Form Falafel Balls:

  - Wet your hands slightly and form the mixture into small balls or patties, about 1 to 1.5 inches in diameter.

Heat Oil:

  - Heat about 2 inches of vegetable oil in a deep frying pan or pot to 350°F (175°C). You can test the oil by dropping a small piece of the mixture in; it should sizzle and rise to the surface.

Fry Falafel:

  - Fry the falafel balls in batches, being careful not to overcrowd the pan. Cook until golden brown and crispy, about 3-4 minutes per side. Remove with a slotted spoon and drain on paper towels.

Serve:

  - Serve hot in pita bread with your choice of salad, tahini sauce, or yogurt sauce.

Enjoy your homemade falafel!

Nutritional values

Here’s a breakdown of the nutritional values and benefits for the ingredients used in your recipe:

Dried Chickpeas (1 cup)

 - Calories: 269

 - Fat: 4.2g

 - Carbohydrates: 45g

 - Protein: 15g

Benefits:

 - High in protein and fiber, which can help with satiety and digestive health.

 - Rich in vitamins and minerals such as iron, magnesium, and folate.

Small Onion (1, chopped)

 - Calories: 60

 - Fat: 0g

 - Carbohydrates: 14g

 - Protein: 1g

Benefits:

 - Adds flavor and provides vitamins such as vitamin C and B vitamins.

 - Contains antioxidants and may have anti-inflammatory properties.

Garlic (2 cloves, minced)

 - Calories: 4

 - Fat: 0g

 - Carbohydrates: 1g

 - Protein: 0.2g

Benefits:

 - Contains allicin, which may have antimicrobial and immune-boosting properties.

 - Adds flavor with minimal calories.

Fresh Parsley (1 cup, chopped)

 - Calories: 22

 - Fat: 0.5g

 - Carbohydrates: 4g

 - Protein: 2g

Benefits:

 - Rich in vitamins A, C, and K.

 - Contains antioxidants and can aid in digestion.

Fresh Cilantro (1 cup, chopped)

 - Calories: 4

 - Fat: 0g

 - Carbohydrates: 1g

 - Protein: 0.4g

Benefits:

 - Rich in vitamins A, C, and K.

 - Contains antioxidants and may help in detoxification.

Ground Cumin (1 teaspoon)

 - Calories: 8

 - Fat: 0.5g

 - Carbohydrates: 1g

 - Protein: 0.4g

Benefits:

 - Adds a warm, earthy flavor.

 - Contains antioxidants and may aid digestion.

Ground Coriander (1 teaspoon)

 - Calories: 6

 - Fat: 0.3g

 - Carbohydrates: 1g

 - Protein: 0.3g

Benefits:

 - Adds a mild, citrusy flavor.

 - Contains antioxidants and may have digestive benefits.

Baking Powder (1/2 teaspoon)

 - Calories: 1

 - Fat: 0g

 - Carbohydrates: 0.3g

 - Protein: 0g

Benefits:

 - Helps in leavening the mixture to achieve a lighter texture.

Salt (1 teaspoon)

 - Sodium: 2,300 mg (per teaspoon)

Benefits:

 - Enhances flavor; use in moderation to avoid excessive sodium intake.

Black Pepper (1/2 teaspoon)

 - Calories: 6

 - Fat: 0.3g

 - Carbohydrates: 1g

 - Protein: 0.3g

Benefits:

 - Contains antioxidants.

 - Adds a mild spiciness and enhances overall flavor.

Cayenne Pepper (1/4 teaspoon, optional)

 - Calories: 6

 - Fat: 0.3g

 - Carbohydrates: 1g

 - Protein: 0.2g

Benefits:

 - Contains capsaicin, which may boost metabolism and add a spicy kick.

All-Purpose Flour (2-3 tablespoons, if needed)

 - Calories: 28

 - Fat: 0g

 - Carbohydrates: 6g

 - Protein: 1g

Benefits:

 - Used to bind the mixture if needed.

Vegetable Oil (for frying)

 - Calories: 120

 - Fat: 14g

 - Carbohydrates: 0g

 - Protein: 0g

Benefits:

 - Adds fat for frying, which helps in achieving a crispy texture.

This combination of ingredients provides a nutritious base with chickpeas as a high-protein, high-fiber component. Fresh herbs like parsley and cilantro add vitamins and antioxidants. The spices enhance flavor and provide additional health benefits. When fried, the dish will be crispy due to the oil, which adds texture and richness.